Comparing Nutrients in 7 ounces Red Kidney Beans VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Red Kidney Beans	Frozen Green Peas	Recommended Dietary Allowance
Energy	23% 669kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	20.8% 27g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	13.7% 9.92g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.68% 0.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.13g	g per day for Men 19-50 years
Fiber	79.4% 30g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	80% 44.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	39.7% 35.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	46% 55.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Green Peas	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	27.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	166% 13.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	115% 806mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Green Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Frozen Green Peas:

• 7 ounces of Red Kidney Beans have 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6 and 7.4 times more Vitamin B9 than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain more Vitamin A, 4 times more Vitamin C and 5 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Frozen Green Peas:

• 7 ounces of Red Kidney Beans have 3.8 times more Calcium, 5.6 times more Copper, 4.4 times more Iron, 5.3 times more Magnesium, 3.3 times more Manganese, 5 times more Phosphorus, 8.9 times more Potassium, 1.7 times more Selenium and 3.4 times more Zinc than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 9 times more Sodium and 6.8 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.4 times more Energy, 10.8 times more Omega 3, 4.5 times more Carbohydrate, 3.4 times more Fiber and 4.3 times more Protein than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 2.4 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in seven ounces.